how many of the p’lifters around work the squat and deads on the day…as opposed to seperate training days ?
for the past year and change I’ve trained them on the same day . but I’m thinking of splitting them up . thinking of trying Bench/off/Pull/off/Squat/off/off .but not sure if I’ll be able to squat worth a damn 2 days after pulling(I’ll find out thursday,as I pulled tonight) . another thought was Squat/off/Bench/off/Pull/off/off . this makes it 3 days .
any other ideas ?
The simple answer is that you don’t have to do both.
Change is good, especially after a year. I’ve just switched from doing them on different days to doing them on the same day. The body adapts, and we need to trick it every now and then.
i used to, its tough. Read Louie Simmons articles at westside-barbell.com that should give you some help.
I’ve always considered squat and deadlifts too taxing to be on the same day, sometimes I’ll do assistance such as front squats/gm’s/band squats on deadlift day, otherwise my routine usually looks something like this…
Mon: Squat, Bench, Assistance
Wed: Deadlift, Band Dead/Deads 2 Knee, Bench
Fri: Squat, Bench, Assistance
Sat: Deadlift, Bench, Assistnace
Split em up. I like the second setup better. Every now and then my squat and dead fall on the same day, but for the most part I like to keep them apart
We either deadlift or do a “deadlift builder” after speed squats every week. The weight/reps and sets are done by feel.
[quote]Power GnP wrote:
I’ve always considered squat and deadlifts too taxing to be on the same day, sometimes I’ll do assistance such as front squats/gm’s/band squats on deadlift day, otherwise my routine usually looks something like this…
Mon: Squat, Bench, Assistance
Wed: Deadlift, Band Dead/Deads 2 Knee, Bench
Fri: Squat, Bench, Assistance
Sat: Deadlift, Bench, Assistnace[/quote]
so you bench 4x a week? dead twice and squattwice?
sounds like way to much benching for me.
Lately my SQ/DL have been some thing like this
Week 1: Heavy squats, then rack pulls
Week 2: Light squats, then heavy full range pulls;
I feel like this rotation has kept my lifts “fresh”. I also vary the squat and dead lifts- squatting against bands alternated with straight weight; pulling from a deficit alternated with band pulls or suited “meet-style” pulls.
I also like the idea of squatting before I pull. Pulls never warm me up well for pulls. But after a mild squat session, I find I can make a few big weight jumps and get to my work-set deads quickly and be loose, limber, and ready to haul weight off the floor.
[quote]zephead4747 wrote:
Power GnP wrote:
I’ve always considered squat and deadlifts too taxing to be on the same day, sometimes I’ll do assistance such as front squats/gm’s/band squats on deadlift day, otherwise my routine usually looks something like this…
Mon: Squat, Bench, Assistance
Wed: Deadlift, Band Dead/Deads 2 Knee, Bench
Fri: Squat, Bench, Assistance
Sat: Deadlift, Bench, Assistnace
so you bench 4x a week? dead twice and squattwice?
sounds like way to much benching for me.[/quote]
Its a Sheiko MSIC template, I bench in some aspect every workout, whether it be heavy or light, board work or shirted. I’m training a movement not a muscle group so doing 1-2 movements for my bench isn’t overdoing it all, I’m not maxing out everyday. You can overtrain doing each lift once a week…its simply how smart you decide to train.
I don’t think you’ll find a Sheiko program with less then three bench sessions a week.
I often do them both, but I normally only hit one lower body day per week.
thanks for the responses/suggestions .
Sheiko/Westside…I think still too advanced.started lifting hard about 18 months ago…at 42 years young . most folks around here advise new guys to keep things simple for a while . I’ve used board-training , but bands/chains are a ways down the road yet . good reading for now though .
I’m going to go with Squat/Bench/Pull, mostly for recovery reasons .
this is a pre-comp cycle(8 weeks) , so rack-pulls will be done for the first 3 weeks only , probably on DL night . all other assistance work will cease after week 5 or 6.
like the idea of squatting to warm up for deads…this I keep in .
I believe that I DO need to train both lifts each week …on account of the up-coming meet( dont want to encourage any deteoriation of form , especially DL , my weakest ). but I like the idea of alternating light/heavy…maybe after the meet .
I do need to get in some additional bench/upper body work yet . need additional work on tricep and pec strength …and plain old “thickening” of the entire back/chest/shoulders. so I’m stirring around whether to add a 4th day or add this other stuff to squat and DL nights . a 4th day would be tough on a regular basis .
so , if anyone has anything to add , keep the dialogue comin’…it’s a big help !
after reading thru some of the entries on the Westside thread , maybe what I said about W.S. being too advanced was wrong . up 'till now , I didnt think about this yet…but maybe its time .
what do you folks think ? is under 2 years training too soon to try Westside ?
if this helps …current maxes are 200 on bench , 345 squat , and 325(ish) pulling . these are raw numbers(except the squat # is belted/wrapped). bodyweight between 175 and 180 , 44 years old . had NO athletic training prior to about 2 years ago .
[quote]marlboroman wrote:
after reading thru some of the entries on the Westside thread , maybe what I said about W.S. being too advanced was wrong . up 'till now , I didnt think about this yet…but maybe its time .
what do you folks think ? is under 2 years training too soon to try Westside ?
if this helps …current maxes are 200 on bench , 345 squat , and 325(ish) pulling . these are raw numbers(except the squat # is belted/wrapped). bodyweight between 175 and 180 , 44 years old . had NO athletic training prior to about 2 years ago .[/quote]
no, I’ve been training for one and I use it. It isn’t that advanced, it’s actually pretty basic.